As a mom, I find that I have pockets of snacks stashed everywhere. In my purse, in the center console of the car, in swim bags, and in backpacks — I try to always be prepared.
In a society where we have become over-fed and over-sugared, what can you pack as a snack that will have a positive impact? And does your swimmer or do you truly need a snack? The answer is yes. After workouts or pre-workout, fueling your body is a big deal. Picking the right fuel is even more so.
What to Look for in a Swimming Snack
Don’t swim with an empty tank. Even if you're feeling amped or your nerves are getting the best of you, make regular meals and snacking a part of your swim routine. Whether its workouts or a competition, you're bound to have plenty of things on your mind. Being prepared with some energy-packed snacks for swimmers is always a good idea.
Not sure what makes a good before or after swimming snack? Here are some tips to keep in mind:
- Before a practice or event, top off those glycogen stores with snacks high in complex carbohydrates.
- Eat a little something every two to four hours to keep your blood sugar levels up and fuel your muscles.
- Eat as soon as possible after you swim to give yourself plenty of time to recover if you have to swim again.
- Avoid overeating, as this may cause you to feel sluggish.
- Stick to familiar foods to avoid gas, bloating, and stomach discomfort.
- If you’re really struggling to eat, try a liquid snack such as sports drinks, flavored milk, or diluted juice. These can replenish your energy supplies and help achy muscles recover.
- Avoid high fat and simple sugar foods.
- Opt for snacks high in protein as these help repair and build muscle.
15 Healthy Snacks for Swimmers
Whether you're feeding yourself or you're prepping some swim team snacks, I’m going to toss out a top 15 of my favorite go-to’s on the go — but I would love to hear from you too!
1. Peanut Butter & Jelly Sandwich
I’m completely 100% serious. They are portable; they have a good ratio of carbs, to protein, to sugar. My college coach Frank Busch was always boasting the benefits of having a pb&j on hand to help you get through your day.
2. Jerky
Avoid brands with high sodium or sugary flavors, but this is a protein-packed example of an excellent on the go snack.
3. Nuts
Not the fancy kind that are salted, sugared, or anything in-between. Just nuts — natural, nothing added. Mix them up for a trail mix blend — variety is a good thing! Pecans, walnuts, almonds, pistachios, pepitas, and cashews are just a few excellent choices. A little dried fruit (watch out for sneak sugar added attacks here) is another good addition to the mix.
4. Chocolate Milk
Yes. Why? This is a fast fuel packed with protein and, if you make good choices, just a touch of sugar. This is a great fast refuel option after a hard workout.
5. Cheese & Deli Meat Roll-Ups
Roll up some low-sodium natural deli meat with a cheese stick inside for an excellent pre-practice or post-workout snack. Not so much to make you feel full during training but a great source of fuel to keep you going or top you off when you are done.
6. Hummus
Not as portable I know, but with all the Tupperware we know we all have buried in our pantries and cabinets, why not put a few to work. Stick some carrot sticks, celery, and/or tomatoes in there for a healthy energy boost.
7. Hard-Boiled Egg
Back to super portable! Woo! You can make a large batch of these once a week and easily pack one to go with you for whenever you need a quick pick me up.
8. Nut Butter Packets
There are an amazing number of these available now. Just look for one with a low sugar amount. Be picky about what you put in your body. You can eat these as they are or add them to celery, crackers, pretzels, a wrap, or bread.
9. Pouched Fish
The most familiar of these is tuna packets. Adding fish to your diet is like taking a vitamin. There is so much good stuff in there that is awesome for your body, whether you are an athlete or not!
10. Yogurt
Careful here. There are so many choices out there it can be overwhelming. And speaking from personal experience, it is HARD to find tasty ones that don’t have ridiculous amounts of sugar. I am not on the anti-sugar bandwagon (okay maybe I am) but be a conscious consumer. You will regularly see single servings of yogurt with 18+ grams of sugar in a serving. Look a little harder at specialty stores for something that will fuel your body, not hurt it.
11. Fresh or Dried Fruit
Whether fresh from the farm or dried up and ready to grab on the go, fruit is one of the best snacks for swimmers. While eating fresh fruits and vegetables may seem like a no-brainer, here are some fruity options you can grab between races or for a post-workout sweet treat:
- Potassium-packed bananas perfect for sore muscles and cramping
- Frozen watermelon to cool off and hydrate on a hot day
- Applesauce pouches for on-the-go snacking
- Boxes of raisins you can pass out among your teammates
- Smoothies with your favorite blend of fruits and veggies
12. Ants on a Log
Whether you want to delight a team of young swimmers or you have a little nostalgia for this classic treat, ants on a log packs a healthy protein punch. This simple combo of celery, peanut butter, and raisins is a healthy snack that will never go out of style.
13. Fig Bars
With almost no fat, fig bars are the smart swimmer's candy bar. They're also a great source of fiber and vitamins so you can keep your energy up between races.
14. Protein Bars
A walk down your local grocery store aisle will show that protein bars are an extremely popular snacking option. But not all protein bars are created equal. When perusing the nutrition info, look for options that are high in protein and fiber but low in sugar. If you're having trouble finding a healthy variety, make your own homemade protein bars. The internet is filled with tons of easy and delicious recipes.
15. Crackers
From the sweet taste of graham crackers to the savory goodness of saltines, whole wheat crackers are a great option for a boost of delicious energy. Pair yours with peanut butter, cheese, or whatever suits your fancy.
